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Rye vs Oregano - In-Depth Nutrition Comparison

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How are Rye and Oregano different?

  • Oregano has more Vitamin K, Iron, Calcium, Vitamin E , Fiber, Manganese, Vitamin B6, Folate, Magnesium, and Copper than Rye.
  • Daily need coverage for Vitamin K from Oregano is 513% higher.

Rye grain and Spices, oregano, dried are the varieties used in this article.

Infographic

Rye vs Oregano infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
Contains more Phosphorus +124.3%
Contains less Sodium -92%
Contains more Calcium +6554.2%
Contains more Iron +1299.2%
Contains more Magnesium +145.5%
Contains more Potassium +147.1%
Contains more Copper +72.5%
Equal in Zinc - 2.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Phosphorus +124.3%
Contains less Sodium -92%
Contains more Calcium +6554.2%
Contains more Iron +1299.2%
Contains more Magnesium +145.5%
Contains more Potassium +147.1%
Contains more Copper +72.5%
Equal in Zinc - 2.69

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
Contains more Vitamin B1 +78.5%
Contains more Vitamin B5 +58.1%
Contains more Vitamin A +15363.6%
Contains more Vitamin E +2048.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B6 +255.1%
Contains more Folate +523.7%
Contains more Vitamin K +10437.3%
Equal in Vitamin B3 - 4.64
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin B1 +78.5%
Contains more Vitamin B5 +58.1%
Contains more Vitamin A +15363.6%
Contains more Vitamin E +2048.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B6 +255.1%
Contains more Folate +523.7%
Contains more Vitamin K +10437.3%
Equal in Vitamin B3 - 4.64

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Oregano
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Oregano Opinion
Net carbs 60.76g 26.42g Rye
Protein 10.34g 9g Rye
Fats 1.63g 4.28g Oregano
Carbs 75.86g 68.92g Rye
Calories 338kcal 265kcal Rye
Starch g g
Fructose 0.11g 1.13g Oregano
Sugar 0.98g 4.09g Rye
Fiber 15.1g 42.5g Oregano
Calcium 24mg 1597mg Oregano
Iron 2.63mg 36.8mg Oregano
Magnesium 110mg 270mg Oregano
Phosphorus 332mg 148mg Rye
Potassium 510mg 1260mg Oregano
Sodium 2mg 25mg Rye
Zinc 2.65mg 2.69mg Oregano
Copper 0.367mg 0.633mg Oregano
Vitamin A 11IU 1701IU Oregano
Vitamin E 0.85mg 18.26mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 0.316mg 0.177mg Rye
Vitamin B2 0.251mg 0.528mg Oregano
Vitamin B3 4.27mg 4.64mg Oregano
Vitamin B5 1.456mg 0.921mg Rye
Vitamin B6 0.294mg 1.044mg Oregano
Folate 38µg 237µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 621.7µg Oregano
Tryptophan 0.108mg 0.203mg Oregano
Threonine 0.289mg 0.322mg Oregano
Isoleucine 0.208mg 0.441mg Oregano
Leucine 0.563mg 0.78mg Oregano
Lysine 0.286mg 0.5mg Oregano
Methionine 0.153mg 0.127mg Rye
Phenylalanine 0.435mg 0.449mg Oregano
Valine 0.317mg 0.585mg Oregano
Histidine 0.189mg 0.144mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 1.551g Rye
Monounsaturated Fat 0.208g 0.716g Oregano
Polyunsaturated fat 0.767g 1.369g Oregano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Oregano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
230
Oregano
Mineral Summary Score
71
Rye
314
Oregano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
54%
Oregano
Carbohydrates
76%
Rye
69%
Oregano
Fats
8%
Rye
20%
Oregano

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.11g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.354g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $4.2)
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.